There is not a woman who would have been happy with my figure. And the first thing that any representative of the fair sex would like to improve - this chest. And regardless of the settings, which awarded the mistress nature.

As you know, there is no limit at perfection.

Strength training is really possible to increase the bust.

The question that concerns many: whether to go for it in the fitness room? It is necessary or not - you decide. The principal difference between classes in the gym and at home there. Another thing is that awareness of the need to go somewhere, and even to a certain time, and what you pay for classes, disciplines. And the presence of the trainer can stimulate a desire to engage. At least he will not give you time off and feel sorry for yourself, make sure that the load in the classroom was given correctly and in full.

But modern life is too much to interfere with us to visit the fitness room. Therefore, you can start with regular workouts at home. Who knows, maybe you will like it and you will get on their own ticket?

Just before you take up the dumbbells, you should understand two things, without understanding that the final result may not satisfy you, or any results will not be.

Mammary glands in any way except by using the implants have not increased;

Without a serious exercise, and then the hard work to increase breast volume can not be achieved.

Confused? In fact, everything is much simpler than it seems.

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From what made our girls?

More precisely, what is a woman's breast? The word "breast" - the notion of a purely literary. From an anatomical point of view - is a set of bones, muscles and glandular, connective and other tissues.

Ribs formed thorax, and the volume change is not given to us.

Above the ribs attached muscle. They are different in shape and structure - such details do we know to what, just remember that they are there and that they we can "pump up". Above there is a muscle body fat - it is necessary for the normal functioning of the body, but excess fat leads to unnecessary creases on the body. Such consequences can we avoid with exercise or diets.

And only then we can see the most outstanding (literally and figuratively) of the chest - breast cancer. They consist mainly of glandular tissue and muscles have no means and work there is nothing.

But we can, firstly, increase muscular frame sternum, thereby increase the volume of the bust, and secondly, to tighten those muscles that are holding themselves glands. Thanks to them, the bust will rise to become resilient fit that will give it greater visual volume. By the way, modern surgical implants do exactly that: lift the bust and increase muscle size.

And do not be afraid of the phrase "build muscle". If you do not want them to look like a bodybuilder, no extra relief they did not acquire. And to achieve this effect will require a lot of effort.
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Physical work done on the primacy of man and of woman - the goddess

Who can often find the description of complex physical exercises along the lines of "a few simple exercises - and a couple of weeks to reach your breast size ...". Tragically - it's impossible. Provided competent approach, big enough load and serious about the work of the first changes for the better and you will notice an increase in only a couple of months. A truly tangible results and to wait for later. But there is a very comforting fact: Finding form will stay with you for a long time.

Engage day does not have any meaning, "loaded" muscles need rest - circulation should be restored in full. Therefore, the ideal class schedule - in a day. But without permits and "shirking." Regularity - the key to success.

No need to give themselves a burden to you last exercise made as if to perform feats for the country. Yet pressure should be felt, as follows from experienced coaches favorite sayings: "It does not hurt, so wrong." Although, of course, is also prohibitively strong feelings to anything.

Pain is the next day after the workout most effectively removes a massage, sauna or a small warm-up, as it were cruel as it may sound. Remember, the more you feel sorry for yourself, the further you are from the result.
The increase in breast volume depends only on your own efforts.

And now: we have gathered exhaled - and go for the perfect breasts!

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Train no warm - efforts on the wind

Any physical exercise should start with a warm up. And the question now is not about benefits for muscles (you do not need details of circulation and reducing the right), and about your own health. Load untrained muscles will respond then severe pain. And at first, until you enter into the rhythm of the training and the body will get sick all the time, warm-up will prepare you for the exercises, reducing pain and increasing the effectiveness of training.

No special set of warm-up is not required. You would be enough for 5-10 minutes training on a stationary bike or treadmill. If you have neither one nor the other, just turn on the music and dance to. But energetically, "from the heart". This will not only muscles but also your mood.

But those who do not like to dance, even alone, it is worth remembering physical education classes at school and about to repeat what we did then: twisted handles ponaklonyalis, poprisedali. That's enough.

Remember, a little exercise to do - and to do right! Take care of what and how you're doing. Otherwise, instead of a beautiful bust, you can earn a dislocation, and even damage to the joint.
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Competent approach - half the battle

Exercise to be performed on the exhale. And the work of the heart nothing to do with. Just exactly as you exhale pectoral muscles are working in full force, and hence the load on them, you can give more. If the exercise is done not on the account, and for some time, it is not necessary to hold the breath. Just breathe smoothly and measured.

To prevent damage to the joints and torn ligaments, keep your arms slightly bent at the elbow, never straighten them completely ("until it clicks"). In no case do not exercise dramatically.

Try to keep your back straight. So unnecessary burden will fall on the muscles, not the spine, increasing the risk of injury.

If you feel that you run out of steam and unable to make a specified number of approaches - do not force yourself! The physical activity is important personal approach, a lot depends on your weight, age and condition of the body, the presence of harmful habits. But feeling sorry for yourself is not worth it. Train your willpower!

Perform complex sequence. It exercises are based on a gradual increase of load, from the easiest - for the worst.

The most sensible thing, at least at first, to use the dumbbells up to 3 kg - it is the optimal weight for women. Over time, it can be increased.

Finishing exercises with dumbbells in the prone position, first place your hands on your stomach with sports equipment, then sit down, stand up, and only then at least set aside dumbbells. Sounds may not be too reasonable, but, believe me, this safety was not born in a vacuum. Use someone else's experience, rather than to treat their own bruises and repair broken furniture.

That's it. Ready? Go!

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A set of exercises to increase the breast

"Vostok"

Starting position: Stand with your best snuggled blades to the wall - so it will be easier to control the load (later, when you learn how to do the exercises correctly - it can be done and sitting on a chair or on the couch watching TV). Connect the palms in front of chest, palm to palm (as a Buddhist monk before prayer), keep your elbows were placed and are parallel to the floor.

Execution: with a force push your palms against each other (or one another, but as if you squeeze in between something subtle). Feel the chest muscles tensed (if this does not happen, you're you're doing the exercise incorrectly). Count to ten and a little move on my own hands. Again, count to ten - and then move. And so long as you can keep the palms together.

Lift the palm of your hand, shake hands vigorously as if to shake off their water.

Repeat at least 3 times.

"Samson"

Starting position: Stand in a doorway and place your hands in the straightened joint. Hands are on the same level, on the other hand about your breasts.

Execution: push hands on a joint, as if trying to move the wall. Apply the maximum possible effort. Count to 60. straightened.

Each approach is completely straightened. Before the start of the exercise - get up to the starting position. Repeat at least 3 times.

"Skier"

Execution: Repeat hands movement, like ski poles repel each other (only two at a time, as do the skiers racing on speed). But you need to repeat the movement slowly, as if in slow motion. Hands are raised from the hips to the chest, then straighten up and down. In no case do not let jerks and emissions hands (remember the joints).

Repeat at least 3 times for 5 repetitions.

"Dips"

Exercise is probably known to all. If you find it difficult to be wrung from the floor (and, most likely, it is so), start with something higher, for example, a coffee table. In carrying out this exercise, make sure that your back remains straight. Not over-emphasize the buttocks - so it is easier to lift the body, but the benefits of such a performance no.

Starting position: hands up against the horizontal surface, the toes - the floor or wall (so at first the exercise easier), back straight.

"Bench"

The most effective exercise for increasing the volume of the chest muscles.

Starting position: lie down on the floor, arms with dumbbells at chest, elbows close to the body. Exercise is carried out quickly (but that does not mean you have to specifically hurry - just do not slow down).

Execution: straighten arms with dumbbells over themselves, they immediately raised and lowered again. When you exercise, do not allow jumping or throwing up hands. Do not help your back to lift the weight of the dumbbell (read do not understand will understand when you try to do the exercise), work must only arms and chest muscles - they weight.

Repeat at least 3 times for 8 reps (if possible).

"Push-ups from the table"

Starting position: Stand with your back to the table, resting his hands into the tabletop, you pull the legs forward at an angle of 45 degrees, rest your toes into a wall or furniture.

"Harmony"

Starting position: Sit on a chair, keeping your back straight. Dumbbells in his hands in front of chest, elbows pressed to keep the sides.

Execution: without taking your elbows away from the body, arms out to the side as if stretching the fur harmony. Try to separate your hands so that the blades touch each other. Repeat 8 times. Then bend your elbows at a right angle to the body, and re-pinch your arms with dumbbells. Repeat 12 times.

Repeat at least 3 times

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Check each set of exercises it is necessary to stretch the muscles. Just quietly get up, keep the shoulders relaxed, arms shoulder-width apart, hands - dumbbells. Wait so a couple of minutes, until the breath is completely restored.

All your sufferings are over, and you're on the path of getting nice and big bust.